Family Day Outdoor Workout

We were really lucky to have such good weather for Family Day! Hopefully you all got to enjoy this long weekend.

With such sunny, warm weather I knew I needed to get outdoors for a bit so I suited up (in my very attractive winter gear) and took my workout outdoors.

Because my knee is still a little sore I took it slow and started with a 10 minute warm up walk then a 10 minute slow jog around the park.

In the middle of my workout at the park a woman stopped me and asked me what I was doing. "Have you heard of tabatas?" I answered. Tabatas are 20 seconds of intense exercise with 10 seconds of rest, repeated 8 times. For those 20 seconds push it as hard as you can!

For those who are unfamiliar with tabatas, welcome to a whole new workout! This exercise really gets your blood pumping and lungs working! It's only 20 seconds so push it :)

There is a really great spot in the park near me that overlooks part of the city. There is a small paved circular area that I am able to do my workout on so it gives me lots of space to move around without getting muddy on the wet grass. So here's what my workout looked like today.

1. 10 Minute Warm Up Walk (to the park)
2. 10 Minute Jog 
3. Knees Up Tabata - running on the spot with my knees up as high as I could get them
4. Walking Lunges - with a kick, or just a knee up
5. Skaters Tabata - jump side to side landing on one leg, swinging the other behind you. Keep your knees bent and arms moving to help propel you. For a challenge touch the ground with your opposite hand to foot.
6. Walking Lunges
7. Jump Squat Tabata - this incorporates three different squats. Start with your feet together in a chair squat then jump out to a regular squat, then jump out to a plie squat, back to a regular squat and into a chair squat. Repeat. You can also do just a regular jump squat.
8. Walking High Kicks - kick your right leg straight out and touch it with your left hand. Repeat on the other side.
9. Jumping Jack Tabata - I mixed up my jumping jacks by doing regular jacks, split jacks and cross over jacks
10. 30 Second Sprint
11. 10 Push Ups - on a bench
12. 10 Bench Dips - on a bench
13. 10 Push Ups
14. 10 Bench Dips
15. 10 Minute Cool Down Walk (home!)

You can do tabatas with just about anything, sprints, burpees, jumping lunges, push ups, skipping, the possibilities are endless so next time you're out pick your favourite move and try it out.

Now off for some much deserved R&R!